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A level PE > Preperation & Training Methods (1.2b) > Flashcards

Preperation & Training Methods (1.2b) Flashcards

1
Q

what is the acronym used for a making training plan

A

MRSPOV

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2
Q

the M in MRSPOV is….
this means…

A

moderation
correct balance of training to prevent overuse whilst ensuring progression

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3
Q

the R is MRSPOV stands for…
which means…

A

reversibility
training must be maintained to prevent deterioration in performance

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4
Q

the S in MRSPOV stands for…
means….

A

specificity
tracing should be relevant to the athlete and what they want to achieve

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5
Q

the P in MRSPOV stands for…
this means…

A

progression
should plan for a gradual increase over time to ensure improvements

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6
Q

the O in MRSPOV stands for…
and means…

A

overload
planned increase of training intensity

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7
Q

the V in MRSPOV stands for…
this means…

A

variance
programmes should be varied to maintain interest

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8
Q

periodisation is….

A

dividing training into cycles

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9
Q

the three types of cycles are…

A

mesocycles
macrocycles
microcycles

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10
Q

each cycle has a specific…

A

goal and time frame

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11
Q

periodisation ensures a performer reaches…

A

their physiological peak at the right time

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12
Q

periodisation ensures a performer avoids…

A

injury

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13
Q

periodisation ensures training is structured to give…

A

realistic goals and achieve them

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14
Q

a macrocycle is…
and lasts over…
and is broken down into…

A

a long term goal
a year
mesocycles

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15
Q

a mesocycle is…
and lasts over…

A

midterm plan
4 weeks to 4 months

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16
Q

a microcycle is…
and lasts…
and focuses on…

A

short term plan
1-3 weeks
specific aspects

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17
Q

the three phases of training are..

A

preparatory phase
competition phase
transition phase

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18
Q

what type of training is done in the preparatory phase?

A
  1. general conditioning and development of fitness
  2. sport specific training, high intensity and training volume
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19
Q

what type of training is done in the competition phase?

A

performing refined skills and techniques, focuses on tactics and maintains fitness

training load reduces to taper for significant events

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20
Q

what type of training is done in the transition phase?

A

active rest and recovery

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21
Q

static strength is…

A

force is applied against a resistance without movement occurring

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22
Q

what type of muscle contraction is used for static strength?

A

isometric

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23
Q

how do you test for static strength?

A

isometric squats

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24
Q

dynamic strength is…

A

a force applied against a resistance with movement occurring

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25
Q

what type of muscle contraction is used for dynamic strength?

A

eccentric or concentric

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26
Q

give a practical example of static strength…

A

a crucifix position on the rings in gymnastics

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27
Q

give a practical example of dynamic strength..

A

hop, step, jump phases of a triple jump

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28
Q

what is the test used for dynamic strength?

A

wingate cycle test

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29
Q

maximum strength is…

A

the ability to produce a maximal amount of force in a singular muscle contraction

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30
Q

give a practical example of maximum strength…

A

deadlift in weightlifting

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31
Q

the disadvantages for the grip strength dynamometer test are…

A
  1. only the forearm muscles are tested
  2. not sport specific
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32
Q

the advantages for the grip strength dynamometer test are…

A
  1. simple
  2. inexpensive equipment
  3. reliable
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33
Q

what is the protocol for the grip strength dynamometer test?

A
  1. adjust grip for hand size and zero the dial
  2. straighten arm above head
  3. bring arm down to side and squeeze grip
  4. three attempts recorded for each hand
  5. compare result to normative data
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34
Q

what is the test for maximal strength?

A

1 rep max
or grip strength dynamometer

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35
Q

explosive strength is….

A

the ability to produce a maximal amount of force in one or a series of rapid muscular contractions

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36
Q

what type of muscle fibres does explosive strength use?

A

2b

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37
Q

give a practical example of explosive strength

A

high jump run up and take off

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38
Q

what is the test for explosive strength?

A

vertical jump

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39
Q

describe the protocol for the vertical jump test

A
  1. performer marks highest point reached with one arm stretched on jump board
  2. mark the highest point from vertical jump
  3. difference in resting and jump height compared with normative data
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40
Q

the advantages of the vertical jump test are…

A
  1. formula used to estimate power output
  2. simple/cheap minimal equipment
  3. can test yourself
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41
Q

the disadvantages of the vertical jump test are…

A
  1. only estimates strength in legs
  2. measure not isolated to one muscle group
  3. different techniques used, lacks consistency
  4. hard to time jump so mark might not be made at their highest point
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42
Q

strength endurance is…

A

the ability to sustain repeated muscular contractions over a period of time without tiring

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43
Q

strength endurance involves _____ force

A

sub maximal

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44
Q

what muscle fibre type does strength endurance use?

A

2a

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45
Q

give a practical example of strength endurance

A

rowing

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46
Q

what is the test for strength endurance?

A

abdominal sit up test
press up test

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47
Q

describe the protocol for the abdominal curl test

A
  1. continuous sit ups until exhaustion
  2. in time with an audio cue, pace increases each minute
  3. test is over when they miss 2 consecutive sit ups or technique deteriorates
  4. stage and sit up recorded and compared to normative data
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48
Q

the advantages for the abdominal curl test are…

A
  1. simple and cheap
  2. good for large groups
  3. abdominal muscles can be isolated
  4. valid and reliable
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49
Q

the disadvantages for the abdominal curl test are…

A
  1. good technique is essential
  2. could strain spine
  3. limited by subject motivation
  4. not sport specific
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50
Q

what are the 6 factors that affect strength?

A

cross sectional area
fibre type
gender
age
training status
ergogenic aids

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51
Q

how does cross sectional area affect strength?

A

the greater the cross sectional area of the muscle the greater the strength

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52
Q

how does fibre type affect strength?

A

if there is greater percentage of fast glycolytic and fast oxidative glycolytic person has a greater strength over a short time because they have large motor neurones forming motor units

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53
Q

how does gender affect strength?

A

males have higher muscle mass due to higher levels of testosterone so are stronger than women

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54
Q

how does age affect strength?

A

declines with age because there is a decreased efficiency of the neuromuscular system, elasticity and testosterone

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55
Q

what age is peak strength reached for females?

A

16-25

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56
Q

what age is peak strength reached for males?

A

18-30

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57
Q

what affect does training status have on strength?

A

increased weight training leads to increased strength

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58
Q

atrophy starts…
and induces…

A

after 48 hours of inactivity
loss of muscle mass

59
Q

how do ergogenic aids affect strength?

A

they help increase strength

60
Q

how do you evaluate 1 rep max

A

choose an exercise and repeat at higher weight until only one rep achieved. divide rep weight by body weight which equates to a score to compare to normative data

61
Q

what are the advantages of one rep max testing?

A

direct measurement
easy procedure

62
Q

what test is used to evaluate maximal strength?

A

grip strength dynamometer

63
Q

what test is used to evaluate strength endurance?

A

uk abdominal curl test

64
Q

what test is used to evaluate explosive strength?

A

vertical jump test

65
Q

what is weight training?

A

involves using free weights or fixed weight machines to complete a series of resistance exercises

66
Q

maximum strength is most improved by using….

A

free standing weights

67
Q

what is a multi gym?

A

a fitness system that has multiple components offering a wide range of exercises

68
Q

what is plyometic training?
and what does it improve?

A

a series of high intensity, explosive exercises
it improve the speed at which a muscle shortens

69
Q

give practical examples of plymoteric exercises

A

hopping
bounding
jumping

70
Q

plyometrics improves what type of strength?

A

explosive

71
Q

what is circuit training?

A

involves a performing a set of exercises arranged in order to alternate the muscle group working

72
Q

what type of strength does circuit training improve?

A

strength endurance

73
Q

a specific strength programme should be done _______ times per week for at least ____ weeks

A

2-5
12

74
Q

how does strength training affect neural pathways?

A

increases recruitment of motor units and FG and FOG fibres

decreased inhibition of the stretch reflex

75
Q

how does strength training affect the musculoskeletal system?

A

muscle hypertrophy

increased number and side of contractile proteins and myofibrils

increased strength of connective tissue

76
Q

how does strength training affect metabolic functions?

A

increased energy stores in muscle

increased enzyme activity

increased buffering capacity

increased muscle mass

77
Q

what factors affect VO2 max?

A

age
gender
training
physiological make up

78
Q

how does age affect VO2 max?

A

it decreases by approximately 10% per decade after age 25

79
Q

how does gender affect VO2 max?

A

women have smaller VO2 max due to lack of body size and smaller heart

80
Q

how does training affect VO2 max?
why?

A

increases VO2 max due to cardiac hypertrophy

81
Q

how does physiological make up affect VO2 max?

A

increases VO2 max due to more efficient systems
genetics can account for half the variation in VO2 max

82
Q

what tests can be used to test VO2 max capacity?

A

multi strange fitness test
queens college step test
copper 12 min run
direct gas analysis

83
Q

what is continuous training?

A

steady state intensity work for a prolonged period of time

84
Q

continuous training can have bad effects such as…

A

overuse injuries
boring
time consuming

85
Q

what is HIIT training?

A

high intensity work in intervals followed by active recovery for 20-60mins

86
Q

training HR =

A

resting HR + %(HRmax - resting HR)

87
Q

the two types of flexibility are…

A

dynamic and static

88
Q

static flexibility can be broken down into 2 different types that are….

A

static active flexibility
static passive flexibility

89
Q

static passive flexibility is….

A

assistance from a partner to move the joint just beyond its range of motion

90
Q

static active flexibility is….

A

a voluntary contraction to move a joint just beyond its range of movement

91
Q

static flexibility is….

A

the range of motion about a joint without reference to speed of movement

92
Q

the two types of stretching routine are…

A

maintenance stretching
developmental stretching

93
Q

maintenance stretching is…

A

performed as part of a warm up to maintain current ROM and prepare for exercise

94
Q

developmental stretching is…

A

stretching designed to improve the ROM at a joint

95
Q

what is static stretching and what does it involve?

A

stretching while not moving
holding a muscle in the furthest point you can for up to 10-30 seconds

96
Q

there are 2 types of static stretching which are…

A

static active stretching
static passive stretching

97
Q

static active stretching involves a performer….

A

moving the joint into its fully stretched position without any assistance and holds for 10-30 seconds

98
Q

static passive stretching involves a performer…

A

moving the joint just beyond its point of resistance with assistance and holds for 10-30 seconds

99
Q

is isometric stretching active or passive?

and how long is it held?

A

passive
7-20 seconds

100
Q

what is dynamic stretching?

A

stretching that involves movement

101
Q

what is PNF stretching?

A

assisted flexibility training using passive and isometric techniques to inhibit the stretch reflux and get greater ROM

102
Q

what is ballistic stretching?

A

performing a stretch with a swinging or bouncing movements to use momentum to push a body part even further

103
Q

why is flexibility important?

A

•reduced risk of injury
•improved posture and alignment
•flexible muscles perform better
•improves ROM at joints

104
Q

dynamic flexibility is….

A

rang of motion about around a joint with reference to the speed of movement

105
Q

what is the method for direct gas analysis?

A
  1. performer cycles at increasing intensity until exhaustion
  2. breath directly into a mask where air is captured
  3. air collected is tested
106
Q

advantages of direct gas analysis are…

A
  1. direct measurement
  2. accurate and reliable
  3. can use different exercises e.g. running, cycling, rowing
107
Q

disadvantages of direct gas analysis are…

A
  1. maximal test to exhaustion
  2. not suitable for older people or ones with health problems
  3. requires specialist equipment
108
Q

what is the method for the Cooper 12 minute run?

A
  1. run as far as possible for 12 mins
  2. compare with normative data table
109
Q

advantages of the Cooper 12 minute run are…

A
  1. good for large groups
  2. can test yourself
  3. simple/cheap
110
Q

disadvantages of the Cooper 12 minute run are…

A
  1. only a prediction
  2. result affected by subject motivation
  3. not suitable for older people or ones with health problems
  4. not sport specific
111
Q

what is the method for the NCF multi-stage fitness test?

A
  1. set up 20m shuttle run
  2. play recording and performer runs in time with beats
  3. when 3 beats are missed performer is out
  4. compare result with normative data tables
112
Q

the advantages of the NCF multi stage fitness test are…

A
  1. good for large groups
  2. simple/cheap
  3. published table of VO2 max equivalents
113
Q

the disadvantages of the NCF multi stage fitness test are…

A
  1. only a prediction
  2. result affected by subject motivation
  3. not suitable for older people or ones with health conditions
  4. not sport specific
114
Q

what is the method for the Queens College step test?

A
  1. stepping on and off a box for 3 minute to the beat
  2. HR recovery used to predict results
115
Q

advantages of the Queens College step test are…

A
  1. sub maximal test
  2. simple/cheap
  3. HR easily monitored
  4. published table of data and simple VO2 max calculations
116
Q

disadvantages of the Queens College step test are…

A
  1. only a prediction
  2. HR recovery affected by lots of factors like food and prior exercise
  3. not sport specific
  4. shorter subjects may be at a disadvantage
117
Q

what are the 2 long term adaptions to the respiratory system caused by aerobic training?

A

respiratory muscles become stronger

surface area of alveoli increases

118
Q

what are 3 of the long term adaptions to the cardiovascular system caused by aerobic training?

A

any 3 from:
1. cardiac hypertrophy
2. increased elasticity of arterial walls
3. increased no. of red blood cells
4. increased blood plasma volume
5. increased capillarisation of alveoli and SO muscle fibres

119
Q

what are 3 of the long term adaptions to the musclo-skeletal system caused by aerobic training?

A

any 3 from:
1. SO muscle fibre hypertrophy
2. increased size and density of mitochondria
3. increased stores of myoglobin
4. increased store of glycogen & fats
5. FOG fibres become more aerobic
6. increased strength of connective tissue
7. increased thickness of articular cartilage
8. increased bone mineral density

120
Q

what are the 3 long term adaptions to metabolic function caused by aerobic training?

A

increased activity of aerobic enzymes
decreased fat mass
decreased insulin resistance

121
Q

what factors affect flexibility?

A
  1. type of joint
  2. length and elasticity of surrounding connective tissue
  3. gender
  4. age
122
Q

how does joint type affect flexibility?

A

a ball and socket joint has greater ROM than a hinge joint

123
Q

how does the length and elasticity of surrounding connective tissue affect flexibility?

A

the greater the length and elasticity of surrounding muscles, tendons and ligaments, the greater the ROM

124
Q

how does gender affect flexibility?

A

females and generally more flexible than men

125
Q

how does age affect flexibility?

A

flexibility is greatest in childhood and declines with age

126
Q

what are the methods for testing flexibility?

A

goniometry
and sit and reach test

127
Q

describe the protocol for goniometry

A
  1. head of goniometer placed on the axis of rotation of a joint and the arms extending along the articulating bones
  2. the difference in joint angle is taken from starting position to the full range of motion position
128
Q

the advantages for goniometry are…

A
  1. objective, valid and accurate
  2. any joint can be measured
  3. sport specific
129
Q

the disadvantages for goniometry are…

A
  1. can be difficult to locate axis of rotation around a joint
  2. training needed to accurately conduct the test
130
Q

describe the protocol for the sit and reach test

A
  1. sit and reach test box is placed against a wall
  2. participant removes shoes
  3. they sit with straight legs and feet flat against the box, slowly they reach as far forward on the box as possible
  4. hold full stretch position for 2 secs, best score from 3 attempts is recorded and compared to data tables
131
Q

the advantages for the sit and reach test are…

A
  1. easy and quick
  2. cheap equipment
  3. standardised data score
132
Q

the disadvantages for the sit and reach test are….

A

1, only measures back and hamstring flexibility
2. not joint specific
3. need to warm up and hold position for 2 seconds

133
Q

static stretches should be repeated…

A

3-6 times

134
Q

static stretches should be held for…

A

10-30 seconds

135
Q

how often should isometric stretching be done?

A

limit sessions to 1 hour in 36 hours

136
Q

why does isometric stretching create a greater stretch?

A

it overcomes the stretch reflex

137
Q

how is isometric stretching done?

A
  1. performer isometrically contracts muscles while holding in a stretch
  2. using assistance of partner/ apparatus to move into a static passive stretch for 7-20 seconds
  3. relax for 20 seconds then repeat
138
Q

why should isometric stretching not be done by under 16s?

A

carries a high risk of damaging tendons and connective tissue

139
Q

how is PNF stretching done?

A
  1. with assistance from a partner move joint just past point of resistance
  2. agonist isometrically contracts against partner
  3. the muscles relax and limb can move further
140
Q

a practical example of dynamic stretching is…

A

walking lunges

141
Q

a practical example of ballistic stretching is…

A

leg swings

142
Q

exercise can reduce the chance of cardiovascular diseases by…

A

30%

143
Q

exercise reduces cardiovascular disease due to these training effects…..

A
  1. decreased blood viscosity (preventing blood clots)
  2. increased coronary circulation
  3. decreased body fat (reducing strain on heart)
  4. cardiac hypertrophy - lowering HR
144
Q

exercise reduces the risk of respiratory diseases due to these training effects…

A
  1. increased air flow
  2. increased alveoli surface area
  3. decreased resting breathing rate
  4. increased respiratory muscle strength

A level PE (20 decks)

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